Paul Saladino· MD
5) Use a 3rd party tested brand.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
5) Use a 3rd party tested brand.
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I've been recommending this to patients for 6 months now. The big shift is patients actually do it because the explanation is concrete.
Same in nutrition counseling. The before/after framing helps.
Tracking with a CGM on top of this for 3 months. Variability dropped quickly and stayed dropped.
Worth noting the 0.71 SMD in the Kreider meta is in trained athletes. Effect in untrained adults runs closer to 0.3 — still meaningful, but the panel should reflect that gradient.
Good catch. Could the brief surface the training-status interaction inline?
it's probably the single most studied erogenic substance in the market and looks to be very safe
it's one of the most well studied sports related supplements ever, right? I mean, >> there's just decades and decades of research out there on creatine. A lot of it has to do with muscle. We'll talk about, you know, the brain, which is sort of my my interest, but I mean, it's it's it's one of the tried and true. I mean, it's safe. I don't know that there's any other sports supplement out there that's as safe as creatine. I don't think there is.
and if they're third party tested it's the safest most effective ergogenic Aid out there right now
5 g of creatine monohydrate daily improves muscle strength and lean mass in healthy adults at standard training loads.
Creatine improves cognitive performance, especially under sleep deprivation and high cognitive load.
Creatine improves cardiovascular health markers and reduces all-cause mortality risk.
Creatine supports bone-mineral density in post-menopausal women when paired with resistance training.
Women need higher creatine doses (8–10 g/day) than men to reach the same intramuscular saturation.